Brain health tips: how to keep your brain healthy as you age

7 brain-boosting habits to help you stay mentally sharp and happy.

Why is it you can remember song lyrics from the ’80s but struggle to recall your computer password each morning? It happens to us all, but these brain blips can make you worry about maintaining your mental sharpness as you get older.

While your brain may change as you age, and some forgetfulness is common, there’s a lot you can do to keep your brain in good nick and give yourself the best chance of it staying that way for as long as possible.

Some of the brain changes we associate with getting older are linked to lifestyle factors we can control. The impact of these lifestyle choices can be significant beneficial. Around 45 per cent of dementia cases could be prevented by adopting different lifestyle habits, including treating depression, engaging in brain-stimulating activities, lowering ‘bad’ LDL cholesterol, staying physically active and quitting smoking, according to The Lancet.

And healthy habits like keeping fit don’t just slow cognitive decline; people who exercise regularly have better mental health and lower rates of mental illness.

Cognitive changes as we age

If you’ve forgotten the name of a favourite movie or become frustrated because a friend’s name is right on the tip of your tongue, it can be frustrating. If you find yourself thinking, “Why can’t I think clearly anymore?”, you might be pleased to know there are answers, and sometimes even solutions.

Knowing which brain changes are a normal part of ageing, and which might be red flags, can help you act early to maintain brain health for longer.

Cognitive decline is a gradual reduction in mental function, affecting areas such as memory, thinking speed and reasoning.

When these changes become more noticeable and interfere with your daily life, your doctor may diagnose dementia. Symptoms of dementia include changes in mood, memory loss, confusion and changes in your behaviour or personality.

Some memory loss may be caused by many factors other than cognitive decline, including some medications, stress, depression, alcohol use, vitamin B12 deficiency, menopause and sleep apnoea.

Proven ways to maintain brain health as you age

There’s a lot you can do to help your brain stay healthy, and you don’t have to wait until you’re older. Dementia Australia reports that the below lifestyle factors contribute to 35–50 per cent of dementia cases worldwide:

Physical inactivity
Hearing loss
Sleep disturbance
Poor diet
Depression
Social isolation.

The habits you build in your forties can contribute to better brain health for the rest of your life. Here’s how:

1. Follow a healthy diet

Your brain requires proper nutrition to function optimally. Try a diet rich in:

Healthy fats, found in olive oil, avocados, nuts, seeds and fish
Omega-3 fatty acids, found in oily fish, eggs and walnuts
Fruit and vegetables, especially leafy greens and berries
Wholegrains
Beans.

Reducing ultra-processed foods (like soft drink and sausages) and saturated fats can also support healthy brain ageing.

2. Get regular exercise

3. Keep your brain active

Brain-stimulating activities can help maintain your brain function – for example, reading, puzzles or learning a new language or even a new recipe.

Doing activities that make you think and learn can help keep your brain healthy and may lower your chances of getting dementia. Research shows that the more challenging and complex the activities are, the better they are for your brain. The more often you engage in these activities, the better it is for reducing your risk of dementia.

4. Look after your heart

If you have high blood pressure, high cholesterol, diabetes, or are obese, especially in middle age, it can increase your risk of developing dementia later on. If these conditions aren't treated, they can damage the blood vessels in your brain, which can harm brain cells and make thinking more difficult. Many of the habits to keep your brain healthy will also help your heart, such as eating a healthy diet, stopping smoking and limiting your alcohol intake.

5. Limit smoking and drinking

Smokers have a 30 per cent higher risk of developing dementia than people who have never smoked, but the good news is if you stop smoking, you can begin to reduce your risk. It’s never too late to quit and help is available.

Drinking too much alcohol has also been linked to an increased risk of developing dementia. The Australian guidelines suggest no more than 4 standard drinks in any one day, and no more than 10 standard drinks a week. Dietitians Australia recommends aiming for at least 2 alcohol-free days a week.

6. Be social

A report from the University of New South Wales suggests that maintaining social connections may play a role in staying mentally healthy and reducing cognitive decline. Regular social interaction provides mental stimulation and emotional support, helping maintain cognitive function and lowering stress.

Consider joining community groups, volunteering, or having regular catch-ups with friends and family – even saying “hi” to a neighbour can be a great starting point.

7. Ask for help when needed

Protecting your brain for the future

Following these guidelines can help give yourself the best chance of maintaining good brain health as you age. You can also help by protecting your hearing, vision and doing what you can to stay safe from brain injuries – for example, by wearing a helmet when you’re riding a bike.

Keeping your brain sharp as you age doesn’t have to mean dramatic life changes. Small, consistent actions can make a big difference as you get older.

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¹ This service is being delivered by Amplar Health. Amplar Health is a business of Medibank Health Solutions Pty Limited (ABN 99 078 934 791), a member of the Medibank group of companies.

² Some referred services may involve out-of-pocket costs and waiting periods may apply.